If you have started keto, bloating is the first side effect you will encounter. But how to get rid of keto bloat?
Bloating is very disgusting if you are in a public place. However, you can easily get rid of keto bloat.
Before going to further details, let’s discover some common facts regarding keto bloat.
Bloating First Week of Keto
Bloating on the first week of keto is very common. Almost more than seventy percent of new joiners of keto meal plan face bloating the first week of keto.
Actually, our stomach needs time to adjust to a new diet pattern. The Keto diet contains a group of foods that are low carb and high fat.
Our body uses blood glucose as fuel. But during keto fats replace blood glucose as fuel. The rapid burning of blood glucose during the first week of keto causes some side effects.
Bloating is one such problem.
Furthermore, there are multiple other reasons behind keto bloating.
Reasons And How to Get Rid of Keto Bloat
Fiber overload: You are eating too much high fiber keto foods. Studies have shown that a high fiber diet may increase flatus pass by almost four folds compared to a low-fiber diet (1).
Also, fiber overload can worsen the IBS(irritable bowel syndrome) symptoms which leads to bloating.
You need to reduce your intake of these high fiber keto foods to get rid of keto bloat.
- Brussels sprouts
- Chia seeds
- Flax seeds
Lactose intolerance: Several dairy products like cheese, cream are high in lactose. These are commonly used in keto recipes.
For lactose intolerance disaccharides are reached in the colon without absorption. This creates short-chain carbonic acids and gases (2).
As a result, you face bloating. That’s why malabsorption of lactose or lactose intolerance is another reason behind keto bloating.
To get rid of keto bloating you should cut your consumption of following high lactose foods
- Cheddar cheese
- Cottage cheese
- Cream cheese
- Greek yogurt
FODMAP diet: Fermentable oligo-, di- and mono-saccharides and polyols are known as FODMAP.
It is a combination of highly fermentable but poorly absorbed short-chain carbohydrates and polyols foods.
FODMAP diets are well known for the creation of gastrointestinal(GI) problems after reaching the small intestine and colon.
Gas, bloating, stomach pain, and diarrhea are symptoms after eating high FODMAP foods (3).
A lot of high FODMAP foods are common in the majority of keto recipes. These are
Keto-friendly vegetables under FODMAP
- Brussels sprouts
- Snow peas
Keto fruits under FODMAP
So, excess consumption of these keto FODMAP foods may cause bloating.
Constipation: Constipation also promotes bloating (4). Bi-products of keto fruits and nuts are well known for the creation of constipation.
As bloating is directly related to constipation, you may get keto bloat in the first week after consumption of keto foods like peanut butter and coconut.
Fructan consumption: Studies have shown that fructan can cause stomach problems like gas and bloating (5).
Some keto vegetables contain fructan or fructose molecule polymer. Excess consumption of these fructan-rich keto vegetables may cause bloating.
You should limit consumption of the following keto vegetables to avoid keto bloat.
Fructose intolerance: Fructose intolerance may also cause bloating (6). A few keto foods are fructose-rich. Uncontrolled intake of these may cause fructose intolerance.
You should limit your consumption of these high fructose keto foods to avoid keto bloating.
How Long Does Keto Bloat Last?
Keto bloat normally occurs in the first week of keto and usually lasts no more than two weeks.
However, you need to follow the above-mentioned tips to eliminate keto bloating. A controlled intake of bloat-promoting foods is essential to get rid of keto bloat.
Does Ketosis Make You Gassy?
Yes. Ketosis makes you gassy because of the sudden increase of high fat and low carb foods.
Also, malabsorption of nutrients is another reason which makes you gassy.
The imbalance of protein, fiber, and fat during the unplanned intake of keto foods promotes gas.
Reasons For Keto Diet Excessive Gas
Reasons for bloating and excessive gas in the keto diet are the same. As gas boosts bloating. The reasons are
- Excessive consumption of fiber-rich foods
- Too much fat food intake
- Lactose intolerance
- Fructose intolerance
- Fructan consumption
- A large amount of FODMAP foods
Tips to Overcome Keto Diet Excessive Gas
You can easily overcome excessive gas during keto. Here also the tips are the same as bloating reduction.
You need to reduce intake of foods like
- High fiber and fat-rich keto vegetables, nuts, and fruits
- Foods that are high in lactose, fructose, fructan
- High FODMAP foods
- Foods that promote constipation
Keto bloating is a common outcome of high fat and low carb keto foods. However, it’s not that serious and can be overcome easily.
The main reason for keto bloating is the sudden change in eating patterns. It happens mainly due to excess intake of fat and fiber ketogenic foods.
Also, IBS, constipation, intolerance of lactose, and fructose, high FODMAP, and fructan foods impact keto bloat and gas. A limited and planned intake of these foods may help you to get rid of keto bloat.